Base + Climb
A. Bench Press 3×[email protected]; 3mins
Min 1: 8-15 Synchro Hanging Knee Tucks and Toes to Bar
Min 2: 8-15 Synchro HSPU or Push Ups
*try to make them as Synchro as possible. It’s all about how you start each set. Talking to each other is key. Just t clarify, Synchro means toes must touch the bar at the same time or knees above parallel and top of HSPU or Push Up must be at the same time.
Pull Ups/Heavy Russian KB Swings
*athlete 1 does 21 Thrusters then Athlete 2 does 21 Thrusters, then Athlete 1 does 21 Pull Ups or KB Swings and so does Athlete 2, then Athlete 1 does 15 Thrusters and so on. If you complete it, go again. Be sure you choose your partner wisely and they are of the same fitness level as you.